Denver Barbell Club

Olympic Lifting
Coach
Joey Hoisescu

This is our 3 Day/Week version of our "Back to Basics" program.

This program designed for the beginner to intermediate weightlifter who wants to review weightlifting positions & technique, and establish (or expand upon) strength numbers, before jumping into a more advanced program. 

This 3 Day/Week version is especially helpful for those that only train 3 days/week, Masters athletes, or CrossFit athletes.

There are no prescribed percentages on this program, with the goal being perfect movement every rep, every session.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell | Weight Plates | Squat Rack | Dumbells | Bench
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Back to Basics Week 1 Day 1

A

Power Position Snatch Pull

5 x 5

B

Power Position Power Snatch

5 x 3

C

Overhead Squat

4 x 5

D

Back Squat

5 x 5

E

Snatch Liftoff

3 x 5

Tuesday
Back to Basics Week 1 Day 2

A

Power Position Clean Pull

5 x 5

B

Power Position Power Clean

5 x 3

C

Front Squat

5 x 5

D

Strict Press

5 x 5

E

Clean Lift Off

3 x 5

Friday
Back to Basics Week 1 Day 3

A

Pause Jerk Dips

5 x 5

B

Push Press

3 x 10

C

Power Jerk

5 x 3

D

Back Squat

5 x 5

E

Pendlay Row

3 x 10

F

Split Jerk Footwork

5 x 10

Coach
coach-avatar Joey Hoisescu

Back to Basics: Olympic Weightlifting (3 Day/Week)